One-Tray Fish Bake

One tray dish - Fish

In this wintery one-pan dish I have roasted the vegetables and added the fish on top near the end. It’s such a great, simple way to cook fish and is light on dishes. You can prep the veg in the morning before going to work and then just pop them in to cook when you get home. Add the fish, and serve five minutes later straight from the baking dish. Easy!

Use: thinner white fish fillets. Gurnard, Tarakihi, Sole, or Perch all work well.

Some Tips:
  • Use any in-season vegetables that you enjoy.

  • Cut the vegetables to sizes so they cook at a similar speed. Here the red onion are smaller than the cauliflower for instance.

  • If you aren’t sure of cooking times you can keep each variety slightly separate in the dish, then you can take some out while cooking if one vegetable is ready sooner than another. But I encourage you to give it a whirl all mixed up.

  • Don’t overcrowd the dish. Leave a little space around the vegetables so that they roast, rather than steam.

  • 1 Head of Garlic
  • 1 Red Onion
  • ½ Head of Cauliflower
  • 8 Brussel Sprouts
  • 4 Capsicum / Sweet Peppers
  • 2 Lemons, halved
  • Olive Oil
  • Fresh Herbs (I used Rosemary & Oregano)
  • 500g Fish Fillets
  • 6 Tbsp Whole Egg Mayonnaise (to serve)
  • Preheat your oven to 180 degrees Celsius.
  • Cut the onion into wedges.
  • Cut the cauliflower into florets and then each floret in half.
  • Cut the brussel sprouts in half.
  • Core the capsicum and remove seeds and slice into wedges.
  • Cut the garlic head in half horizontally.
  • Place all your vegetables on a baking dish, season well and drizzle with olive oil. Put half a lemon and garlic on the tray cut side down. Top with fresh herbs.
  • Roast your vegetables until 95% done.
  • Take the tray of veg out of the oven, switch the oven to grill and pump up the heat to 220 degrees Celsius.
  • Season your fish and lay the fillets over the vegetables in one layer
  • Drizzle fish sparingly with more olive oil.
  • Place back under the grill, and cook until the fish is done! Approx. 3-5 mins will be enough, depending on the thickness of your fish.
  • While the fish is cooking mix your mayo with the juice of half a lemon, or two.
  • Take the fish and veg out of the oven, squeeze over more fresh lemon juice & serve with the lemon mayo on the side. Enjoy!

    Recipe by Jana from The Macpherson Diaries